Fixing Hyperlordosis: How Stretching and Pilates Can Help
Some of us may have noticed that our posture isn’t quite what we’d like it to be. Maybe you’ve seen someone walking with an exaggerated curve in their lower back, pelvis tilted backward.
And maybe you thought it looked uncomfortable or even painful. This condition is known as hyperlordosis.
It can make everyday activities challenging and affect how you feel about your appearance. If you're experiencing this, you might wish for a solution to help you walk beautifully and feel better.
Quick Fixes for Hyperlordosis
To address hyperlordosis, a combination of muscle strengthening, stretching, and proper posture habits is essential. Here's a quick overview of what helps:
Strengthening the core and glute muscles
Stretching tight muscles in the hip and lower back
Corrective exercises to realign the pelvis
Professional physiotherapy and manual therapy
Diving Deeper into Effective Solutions
1. Strengthening the Core and Glutes
A strong core is crucial for stabilizing the spine and pelvis. Pilates exercises focus on engaging the deep abdominal muscles, which support the lower back.
Exercises like the plank and bridge help strengthen both the core and gluteal muscles, reducing the excessive curve in the spine.
Research supports the effectiveness of core strengthening in improving posture and reducing lower back pain.
A study published in the Journal of Physical Therapy Science found that participants who performed core stabilisation exercises in Pilates Class, experienced significant improvements in their spinal alignment and reduction in pain.
2. Stretching Tight Muscles
Hyperlordosis often comes with tight hip flexors and lower back muscles. Stretching these areas can provide relief and improve flexibility.
Targeted stretches for the hip flexors, hamstrings, and lower back help alleviate tension and promote better alignment.
This is a long process, and you have to stay consistent with stretching as things don’t happen in a week or two.
Stretching has been shown to be beneficial in managing musculoskeletal issues. According to a study in the Journal of Strength and Conditioning Research, regular stretching exercises can improve flexibility and range of motion, which are crucial for correcting hyperlordosis.
3. Corrective Exercises
Specific corrective exercises can help retrain the body to maintain a more neutral spine position. Functional training includes exercises that focus on proper movement patterns and posture correction.
This includes practices like hip hinge drills and pelvic tilts, which teach the body to move correctly. All of these can be done in a Functional Training or in Pilates class.
Research indicates that corrective exercises are effective in addressing postural abnormalities. A review in the International Journal of Sports Physical Therapy highlighted that targeted corrective exercises could significantly improve posture and reduce pain in individuals with postural issues like hyperlordosis.
4. Professional Physiotherapy
For some individuals, professional physiotherapy may be necessary. A physiotherapist can offer personalized assessments and treatments, including manual therapy and customized exercise programs.
Physiotherapy interventions are well-documented for their efficacy in treating spinal conditions. A study in the Journal of Orthopaedic & Sports Physical Therapy showed that manual therapy combined with specific exercises resulted in substantial improvements in spinal alignment and function.
Hyperlordosis can be a challenging condition, and for some a bit emotionally uncomfortable. But with the right approach, it is possible to improve posture and reduce discomfort.
At MokoBoko Stretching Studio in Lisbon, our classes in Pilates, Stretching, Barre, and Functional Training are designed to help you strengthen and stretch the necessary muscles, correct posture, and feel more comfortable in your body.
If you’re dealing with hyperlordosis or know someone who is, consider joining us to start your journey towards better alignment and a more confident walk.
